June 22, 2017
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Intermediate
Strength:
Floor press –
2 x 8 @ 50%
3 x 5 @ 70%
4 x 3 @ 85%
Muscular Endurance:
4 Rounds –
6 Pull-ups @ 2111
6 Barbell rows @ 2111
6 Front squats @ 2111
Metabolic Conditioning:
12 Minute AMRAP –
10 Deadlifts
50 Jump ropes
Beginner
Strength:
Floor press –
6 x 5 @ 65%
Muscular Endurance:
4 Rounds –
6 Inverted rows @ 2111
6 Barbell rows @ 2111
6 Goblet squats @ 2111
Metabolic Conditioning:
12 Minute AMRAP –
10 Kettlebell deadlifts
50 Jump ropes
